Warm-up Drills
I. Row 50kcal
II. 2 rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
30ft Reverse Walking Lunges
30ft Walking Lunges
30ft Broad Jumps
30ft Inchworms
III. Mobility
Impact/Focus: Bench Press 4-4-2-2-2RM
Warm-up with 2 sets of 5 reps each at 40-60%1RM.
Bench Press 4-4-2-2-2RM
Post sets/reps/loads to comments.
“Portion Control”
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (45/25lbs)
20 x Thrusters (45/30lbs)
Post scores to comments.
Bench Press 2 RM
95#x4
125# x2
“Portion Control”
20 x Ground-2-Overhead (25lbs)
20 x Thrusters (45lb)
5 rounds = 1:15/1:22/1:34/1:45/1:28
yes I love it! There are only a few people other than 5 am’ers that are posting…we already know how we all did…we are the only ones that don’t know how EVERYONE else did!
Bench Press 2 RM
95#x4
125# x2
“Portion Control”
20 x Ground-2-Overhead (25lbs)
20 x Thrusters (45lb)
5 rounds = 1:15/1:22/1:34/1:45/1:28
yes I love it! There are only a few people other than 5 am’ers that are posting…we already know how we all did…we are the only ones that don’t know how EVERYONE else did!
Bench Press 4-4-2-2-2
95 # @ 4
115 # @ 4
130 # @ 2
Portion Control
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead @ #35
20 x Thrusters #45
1:58 / 1:57 / 2:28/ 3:14/2:48
Bench Press 4-4-2-2-2
185 # @ 4
205 # @ 4
225 # @ 2
230 # @ 1
Portion Control
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead @ #45
20 x Thrusters (5 RDs @ 45#)
1:24 / 1:18 / 1:20 / 1:42 / 1:50
Love the Savage Society logo….gotta’ keep it around!
Bench Press 4-4-2-2-2
185 # @ 4
205 # @ 4
225 # @ 2
230 # @ 1
Portion Control
Complete 5 Rounds of the following, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead @ #45
20 x Thrusters (5 RDs @ 45#)
1:24 / 1:18 / 1:20 / 1:42 / 1:50
Love the Savage Society logo….gotta’ keep it around!
Bench Press 70×4/85×2
“Portion Control” 35/35
2:24/2:32/2:00/2:53/2:14
Bench Press:
4 RM @ 105#
2 RM @ 125# (PR)
Portion Control:
1:40, 1:50, 1:45, 1:50, 1:55
G2O @ 35#
Thruster @ 45#
(Apparently the ladies of the morning set par for the rest of us… Thanks!)
Bench Press:
4 RM @ 105#
2 RM @ 125# (PR)
Portion Control:
1:40, 1:50, 1:45, 1:50, 1:55
G2O @ 35#
Thruster @ 45#
(Apparently the ladies of the morning set par for the rest of us… Thanks!)
Bench Press: 145x 4: 155×2 (165 F):
Portion Control: 35# G-2-OH/45# Thrusters:
2:12/2:04/2:32/2:37/2:19